12 high potassium food sources

 

Potassium is found in a variety of whole foods, especially fruits and vegetables such as yams, white beans, potatoes and bananas.

The recommended daily intake for potassium really depends on your age and whether or not you’re pregnant; however, the standard intake recommeded in the US is 4,700 mg.

Here is a list of 12 foods that are excellent sources of potassium:

  • Beet greens, cooked: 26% of the RDI in a 100-gram serving.
  • Yams, baked: 19% of the RDI in a 100-gram serving.
  • Spinach: 839 mg in a one-cup serving represents 18% of the RDI.
  • White beans, cooked: 18% of the RDI in a 100-gram serving.
  • Clams, cooked: 18% of the RDI in a 100-gram serving.
  • White potatoes, baked: 16% of the RDI in a 100-gram serving.
  • Sweet potatoes, baked: 14% of the RDI in a 100-gram serving.
  • Avocado: 14% of the RDI in a 100-gram serving.
  • Pinto beans, cooked: 12% of the RDI in a 100-gram serving.
  • Bananas: 10% of the RDI in a 100-gram serving.
  • Chocolate: a 3-ounce serving contains 300 mg, or about 7% RDI.
  • Coffee: 180 mg in a 12-ounce cup represents about 4% of the RDI.

Sources: NutritionData.self.com, Fitwirr.com